I like to alternate between periods of lower volume and heavier weight for 6-8 weeks and 2-3 weeks of lower weight higher volume. I'm coming to the end of a heavy training cycle and am about to start a lower weight/ higher volume cycle. My lower volume split is Chest/Shoulder/Tri, Back/BI/forearm, and Legs over 4 days. This means each week I hit one muscle group twice each week and get and extra period of growth. When I switch to lower volume I just use a 5 day split each muscle group once every 7 days.
After reading Waterburys article here:
I have decided to try the ladder system. I just need some help coming up with a good split to use with it. Would I just do 1 exercise for each muscle 5 days a week? Combine muscle groups? I'm leaning towards a traditional 5 day split but would appreceate any feedback you guys might have on the matter.
Some stats about me, (don't know if this would affect your recomendations at all) 26 5ft 9in 207 lbs b/w 10-12% bf. Training since 01.